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Tuesday, June 7 2016

Posted by Naomi Pradia on June 6, 2016   |   27 Comments

Karen 1Karen 2Karen 3

 

 

WOD:

A.  Clean build up: 1 power clean to 1 hang power clean  E2MOM x 5 sets

B. 10 minute AMRAP of:

10 deadlifts 165/115  RX+ 205/135  (MRX 135/85)

5 hang power clean 165/115  RX+ 203/135 (MRX 135/85)

10 over the box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″)

C.  Core Accessory Training:

25 Military anchored ab-mat sit-ups

30 second opposing arm (R) & (L) leg lift off plank hold

30 second opposing arm (L) & (R) leg lift off plank hold

25 hip extensions

accumulate 2 minute high plank hold w/1 push-up every 10 seconds

 

Check out Mason Dixon’s menu for next week. June 13

To place an order, click here!

 

REMINDER: Our NEW CrossFit KIDS summer schedule starts THIS WEEK! We now have classes Monday and Wednesday mornings as well as our regular classes on Tuesday and Thursday afternoons! Email us for more details!

27 responses to “Tuesday, June 7 2016”

  1. Mandee says:

    Karen! Looking good on those dips! Strong work!! 🙂

  2. Nathaniel says:

    Karen always looks smooth and spot on! Keep showin out!

  3. Eric says:

    The face of determination… So good to see Karen back at it hard!

  4. jamie cherrypicker says:

    There she is!! I’m happy to see Karen back!! One of the hardest working athletes right there.

  5. AP says:

    K-dog! One of the OG’s!

    165(oo)-175(oo)-185(oo)-195(oo)-205(ox)
    4+10 Rx

  6. Justin says:

    205-215-225-235(x)-235
    4+11 rx+
    Great to see Karen at the gym

  7. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. 145(5) – 160(1) – 165(1) – 155(4) – 165(2) – 175(1)

    B. 81 rx + reps w/ rope climbs ( 35 HSPU / 30 S2O / 16 HSPU )

  8. Mandee says:

    AM Open Gym: yesterday’s WOD:
    A. 100(5) – 105(3) – 115(1) – 105(4) – 115(1) – 130(x)
    B. 91 reps RX+ with rope climbs (34 HSPU / 26 S2O / 31 HSPU)

  9. Kobra says:

    10:15 Open Gym: Yesterday’s Wod

    A. Took it lighter here to nurse a sore shoulder, but did a slow, controlled rep each time to add some time under tension.

    B. 104 RX+
    – 50 HSPUs
    – 21 S2O @ 135
    – 33 HSPUs

  10. Bradley says:

    AM Open Gym – Yesterday’s WOD :

    A. 135(5) – 140(3) – 150(1) – 140(4) – 150(2) – 160(1)

    B. 77 rx + reps w/ rope climbs ( 34 HSPU / 20 S2O / 23 HSPU )

  11. 7:00am Class:
    A: 185-215-230-240(?, Kodi ruled no rep)-240
    B: 4+15, RX+
    – Great job today Kodi!
    – Karen is always bringing her A-game! Tough, strong and fast! Keep it up!

  12. Daniel Lynch says:

    A. 185-195-205-210-215(x)
    Somewhat of a dramatic fail, fell backward on my a$$
    B. 5 even Rx
    C. Yeah

  13. Kim says:

    A. 135-150-160-170-180(X) missed the hang clean at 180

    B. 6+10 RX+

  14. Nathaniel says:

    PM Open Gym – Todays WOD :

    A. 260

    B. 5 + 18 rx +

    C. Completed

  15. Kobra says:

    1:00 Open Gym: Today’s Wod

    A. 245 PR for both movements

    B. 4+6 RX+

    C. Completed

  16. Mandee says:

    PM Open Gym: Today’s WOD:
    A. 140-155-170-180(missed hang clean)-175
    B. 6 + 12 RX+
    C. completed

  17. Mimi says:

    A: 95-105-115-120(missed hang clean)-120
    B: 4+12 scaled to 105#
    C: complete
    Karen, making dips look EASY!

  18. John H says:

    Yesterday’s wod:
    124 rx+. Alternated hspu to s2o to hspu.

    Today’s:
    A. 235 missed the hang clean on 245
    B. 5+10 rx+ couldn’t get you TJ

  19. jamie cherrypicker says:

    A. 155-160-175-180-185
    B. 5+14 scaled to 18″ step overs

  20. Heath Sharp says:

    A) 315 for power. Missed hang

    B) 5+23 Rx+

    C) complete

  21. Bradley says:

    PM Open Gym – Todays WOD :

    A. 230

    B. 4 Rx+

    C. Completed

  22. Caroline says:

    A. 115-125-135-140-145(fail on hang)
    B. 7 @ 115, scaled to 12″ box jumps; the jumps felt & I’m sure looked like the most unathletic thing ever, but felt good to be jumping again!

    • Nathaniel says:

      Awesome to hear Caroline! I’ve yet to see you do anything unathletic. You are Athlete…and much more of course 🙂

  23. Naomi says:

    Karen looking strong on those dips! Great job!!

    A. 145# power&hang clean complex
    B. 4+11 RX

  24. Shana Davis says:

    A: 165 Power Clean to Hang Power Clean
    Power Cleaned 170 just couldn’t get the Hang!
    B: 4+21 RX+